1-1/2 pounds boneless beef chuck pot roast 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups) 2 small onions, cut into wedges 2 cloves garlic, minced 1 14-ounce can reduced-sodium beef broth 1 8-ounce can tomato sauce 2 tablespoons Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon ground black pepper 1/8 teaspoon ground allspice 2 tablespoons cold water 4 teaspoons cornstarch 1 9-ounce package frozen Italian green beans 1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice. 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings. Nutrition Facts Per Serving: * Servings: 6 (1-1/3 cup) servings * Calories 206 * Total Fat (g) 4 * Saturated Fat (g) 1 * Monounsaturated Fat (g) 2 * Polyunsaturated Fat (g) 0 * Cholesterol (mg) 67 * Sodium (mg) 440 * Carbohydrate (g) 15 * Total Sugar (g) 5 * Fiber (g) 3 * Protein (g) 27 Diabetic Exchanges * Starch (d.e.) .5 * Vegetables (d.e.) 1.5 * Lean Meat (d.e.) 2.5 |
MUSC PLAYER
Showing posts with label BEEF CHUCK. Show all posts
Showing posts with label BEEF CHUCK. Show all posts
Friday, January 28, 2011
BEEF STEW
Beef Stew
Tuesday, January 11, 2011
CAJUN POTROAST W/ SWEET PEPPERS
Cajun Pot Roast with Sweet Peppers
If your meal plan allows for them, mashed potatoes make a tasty serve-along for this spunky Louisiana-style pot roast.
SERVINGS: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings
CARB GRAMS PER SERVING: 6
| 1 | 2- to 2 1/2-poundboneless beef chuck pot roast |
| 1 | tablespoonsalt-free Cajun seasoning |
| 1/2 | teaspoonbottled hot pepper sauce |
| 1/8 | teaspoonground black pepper |
| 1 | 14-1/2-ounce canlow-salt diced tomatoes, undrained |
| 1 | mediumgreen sweet pepper, cut into strips |
| 1 | mediumred sweet pepper, cut into strips |
| 1 | mediumyellow sweet pepper, cut into strips |
| Cracked black pepper (optional) |
1. Trim fat from meat. Sprinkle Cajun seasoning evenly over meat; rub in with your fingers. If necessary, cut meat to fit into a 3-1/2- or 4-quart slow cooker. Place meat in slow cooker. Add hot pepper sauce and the 1/8 teaspoon black pepper. Pour undrained tomatoes over meat in slow cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding pepper strips for the last 30 minutes of cooking.
3. Transfer meat to a cutting board. Slice meat and transfer to a serving platter. Drain vegetables, discarding cooking liquid. Serve meat with vegetables. If desired, sprinkle individual servings with cracked black pepper. Makes 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings.
2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours, adding pepper strips for the last 30 minutes of cooking.
3. Transfer meat to a cutting board. Slice meat and transfer to a serving platter. Drain vegetables, discarding cooking liquid. Serve meat with vegetables. If desired, sprinkle individual servings with cracked black pepper. Makes 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings.
Nutrition Facts Per Serving:
- Servings: 8 (3 ounces cooked meat and 1/3 cup vegetalbes) servings
- Calories174
- Total Fat (g)5
- Saturated Fat (g)2
- Cholesterol (mg)67
- Sodium (mg)86
- Carbohydrate (g)6
- Fiber (g)2
- Protein (g)25
- Vegetables (d.e.)1
- Very Lean Meat (d.e.)3
- Fat (d.e.)1
Diabetic Exchanges
MACHO CHILI
Macho Chili
Ingredients:
1. Heat oven to 325°F.
2. Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. Transfer to a bowl and repeat two more times, each time using one-third the beef and 1½ teaspoons oil.
3. Add the remaining 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer.
4. Return beef and accumulated juices to Dutch oven. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.
Nutritional Information
Per Serving:
Recipe Information:
Ingredients:
- 5 pounds boneless beef chuck stew meat, cut in 2-inch cubes 2 teaspoons kosher salt ½ teaspoon freshly ground black pepper 3 tablespoons virgin olive oil or canola oil, divided 1 medium yellow onion, chopped 3 tablespoons ancho chile pepper powder or Mexican-style chili powder 1 (14½-oz.) can diced tomatoes with green chiles ¾ cup dry red wine or chicken broth 4 large roasted garlic cloves, minced
1. Heat oven to 325°F.
2. Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. Transfer to a bowl and repeat two more times, each time using one-third the beef and 1½ teaspoons oil.
3. Add the remaining 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer.
4. Return beef and accumulated juices to Dutch oven. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.
Nutritional Information
Per Serving:
Net Carbs: 4.0 grams
Fiber: 1.0 gramsProtein: 44.0 grams
Fat: 12.0 gramsCalories: 330
Recipe Information:
Makes: 10 servings
Prep Time: 0:10:00
Marinate Time: 0:00:00Cook Time: 2:45:00
Subscribe to:
Posts (Atom)